CrossFit WOD (Workout of the Day)

April 30, 2009

1 split jerk right foot forward
1 split jerk left foot forward
1 push jerk
Combine total max weight of three jerks for your score!
You can’t rack the bar between jerks, and three strikes you’re out!!!

I was quite pleased with my workout this morning and even more so in the fact that I kept pushing myself, even when I thought I had hit a wall and ended up going up an additional 10 pounds max from 105 lbs. to 115lbs.

So my total score for 3 x 115 lbs = 345 lbs.


CrossFit WOD (Workout of the Day)

April 16, 2009

I committed myself to getting back into working out hard at CrossFit and so I have gone into the gym the past two days and intend to do so again for the next two and then party quite hard at my buddy Spencer’s birthday party on Saturday night!

With that being said, today’s workout focused on strength training and so I worked on maxing weight on the following exercises:

1 rep max front squat
1 rep max push press
1 rep max thruster

total=max front squat+max push press+max thruster

Altogether, I scored the following:

Front Squat = 155 lbs.
Push Press   = 115 lbs.
Thruster       = 105 lbs.

Total Score   = 375 lbs. combined

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Yesterday’s Workout:

Warmup worked on handstands (something I definitely need to work on more), then we went on to the following:

Build up to your 1 rep max box jump, then: # of rounds in 12minutes
300m row
6 mountain climbers
3 Waist high box jumps
6 burpees

Altogether, I completed 3 1/4 rounds of the exercises above in 12 minutes and had a max box jump of 34 inches – not bad considering I am getting back into the swing of things again!


Yesterday’s CrossFit Workout of the Day (WOD)

February 19, 2009

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

My abdominal muscles are so freaking sore and strained after doing this workout yesterday…
– FlashAddict

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Warmup:

8 Rounds of the following:

30 second Kettle Bell Rotations (25 lbs.)
30 second Gut Busters (situps where your upper body and legs collapse together in the middle = pain)

Technical Exercise:

15 minutes of Gymnastic Ring pushups (with arms extended in front of you and to the sides = more pain)

Workout of the Day:

Number of rounds in 20 minutes:
12 rolling medball situps (partners sit 5 feet away from each other with legs straight out in the splits. One partner takes the medball and touches it behind their head throwing it from the ground while doing a situp. When the other partner receives the ball they then touch it behind their head and throw it from the ground while doing a situp. This process is repeated until each partner does 12 situps.
9 Medball Sprawl Balls (one partner drops to the ground doing almost like a burpee but instead of doing a pushup dropping your chest on the medball with your feet kicking back into a plank position, then stand up with the ball and do a chest pass to your partner who will still be standing 5 feet away. Repeat the process until each partner has done 9 Sprawl Balls)
6 Partner handstand pushups (three each partner-assistance is allowed-ask the coach how to spot a handstand pushup if you are unsure).
3 Partner Pistols (stand facing your partner off centered. Right hand of one partner holds the right hand of the other partner and use each other as counter balance to do a pistol-you will both be doing the pistol at the same time. Do three on one side and then switch sides and do three on the other side.)

My partner and I were able to complete 5 rounds of this brutal workout – although I didn’t do the Handstand pushups, I did 20 lbs. dumbell shoulder presses with each arm instead cause my body was aching as it was!!!